How should one go about adding in training to work on a specific thing? For example, let’s say someone is CrossFitting 5-6 days per week but wants to improve their pull-ups, specifically. How would you advise them?
In order to make progress on pull-ups, you want to follow the same principles we apply with barbell movements in the Strength portion of the WOD to pull-ups. With the barbell we generally program a variety of rep ranges from 3-12 reps and intensity ranges from 65-90% of our 1RM, perform anywhere from 3-7 working sets at a given rep/intensity range, and rest 2-3 minutes between sets. The chart below illustrates the relationship between your 1RM and generally where your 2-15RM should fall as a percentage.
Taken from “Essentials of Strength and Conditioning: NSCA”
If I can perform only 1 pull-up, that is equal to 100% of my max. For a workout equivalent to 4 sets of 7 reps @ 75%, I would use a band heavy enough that allows me to do 10 reps unbroken in order to accomplish said workload. If I wanted to complete a workout equivalent to 5 sets of 3 reps @ 87-90% of my max, I may do sets of 3 negatives with as slow of a descent as possible. It is important that here we use the appropriate scaling option as well in order to achieve the right stimulus. You would not want to hit failure by your 2nd or 3rd set in a 5×5 back squat workout, and the same applies to scaling bodyweight movements appropriately. How many days per week should you devote to specifically working on pull-ups? At minimum one, but two or three days generally works for most I have seen.
I strongly encourage you to heavily scale pull-ups or remove them from the Conditioning portion if you are struggling to get your first or improve pull-ups. Substitute in ring rows or reduce the total number of reps for the time being. It is difficult to practice a skill or make strength gains when performing the exercise for time and against the background of fatigue with an intensity that is near maximal because you can only perform 1-3 strict pull-ups. If we were to equate that with barbell exercises, that would be like attempting to use 90-100% of your max in the Conditioning workout. This intensity is counterproductive if there is a large volume of reps to complete and form/range of motion often will go out the window. The person who excels at Conditioning workouts with bodyweight movements is likely capable of doing at least 10 or more strict reps while fresh. If we use the chart above, that would equate to lifting 75% or less of their 1RM max which is a much more appropriate intensity for most Conditioning workouts.
